introduction
Have you ever had one of those days where your day just appears to be unraveling right before it even starts, but then there are other days where you can just feel that the flow of your day is going to be more focused and energized from the minute you get up? Although talent or luck, or workload might play a part; the real difference between these two is your morning routine. How we begin our day has a powerful effect on our motivation, mindset and productivity.
In the world we live in today where so many things happen at a rapid pace, our morning routines are no longer simply about waking up and getting out the door. Instead, they have turned into a strategic place to create direction, manage energy levels and create consistency. There is consistent evidence found in the fields of psychology and sports performance that developing intentionally structured morning habits will significantly improve an individual’s level of focus, decision-making processes, and long term motivation.
This article discusses how developing a structured morning motivation routine will create more productive days by discussing three key elements of a structured morning motivation routine: Clear Mental Clarity, Energized Physical Activation, and Aligned Daily Activities Aimed Towards Long-Term Goals.
Morning mental clarity’s impact on motivational mindset
The motivation a person has starts where their mind is. Therefore if someone wakes up to chaos (such as hearing either many notifications coming from their phone, or constant influx of news and/ or unresolved thoughts), therefore their mental energy will likely be depleted before they even begin to attempt to do any meaningful work. High-performing people in extremely different fields/common aspects of work all over the world tend to place a priority on mental clarity so that they don’t have to deal with cognitive overload and can work on what is most important to them.
The amount of choice a person makes can vary based on how many decisions they make in the day. If someone has a lot of decisions on the first part of the day then decision fatigue can set in extremely fast. Establishing a clear mind/intentional routine allows people to conserve their motivation for activities that matter most.
Mornings typically use morning routines that minimize distracting noise to create a more focused
mindset. Popular morning routine activities may include the following:
- Plan out your day ahead of time
Write down your top 3 priorities for the day will provide a guide throughout the day and limit feelings of being overwhelmed. - Practice mindfulness/reflection
- Practices such as short meditations or journals/observant/reflective (prayer) will help you control your emotions, and help you focus better.
- Minimizing electronic media exposure
- Limit social media and email during the first 30-60 minutes of waking up so that you can minimize reactionary thoughts.
This differs from conventional productivity systems/methods where the primary emphasis is on getting more done faster versus focusing on thinking differently prior to doing more. The shift to mental clarity from typical productivity methods creates a healthy cycle of productivity, rather than a temporary burst of productivity.
How to Activate Your Physical Energy to Maintain Motivation
The Connection Between Movement and Motivation
There is a very strong connection between motivation and physical energy. Being physically inactive can make it seem like motivation is forced upon you. When you do light physical activity in the morning such as short walks, it improves blood circulation, oxygen delivery to the brain, and releases motivational brain chemicals (neurotransmitters like Dopamine and Serotonin), which help improve mood.
Morning movement studies have demonstrated that performing as little as 10-15 minutes of light physical activity can significantly enhance your ability to focus and be productive for hours afterwards.
Tips for Effective Physical Activity at the Start of Your Day
You do not need to work out intensely when you do any type of activity in the morning in order to create motivational energy. There are a few simple ways you can use small, consistent actions to create that type of energy. Here are some suggestions:
- Do light physical activity
Stretch, do yoga, walk or use bodyweight exercises to physically stimulate your body to wake up. - Get sunlight exposure
- Sunlight helps to regulate your body’s circadian rhythms, which will increase your overall energy and alertness throughout the day.
Drink water before caffeine
Drinking water when you wake will help your metabolism function at optimal levels for mental clarity.
Why This Method of Motivation Works Better Than Using “Willpower”
The act of motivating yourself using willpower is ignoring biology. Your body needs to be activated in order to support your mind so that motivation feels natural versus forced. Movement creates an internal momentum that lasts throughout your day that is not available from hearing a motivational speaker or through external pressures.
Creating a Morning Routine That Aligns with Your Purpose and Goals
Motivation At Its Best Is Directed
Motivation without direction quickly fades. Creating a productive morning is not only about having energy; it’s also about being intentional. Motivation will be more meaningful and less sporadic when your intent for daily actions aligns with your long-term goals.
According to researchers in the area of goal-setting theory, individuals who consistently make connections between their daily activities and larger purposes are more engaged with their work, and persist longer in the face of obstacles.
Goal-Focused Morning Routines
Establishing a purpose-driven morning routine can help you take the motivation you have and turn it into action.
Review long-term goals
To increase your focus on daily efforts, briefly revisiting your personal and professional goals each morning can help you remember why you put forth effort each day.
Visualize success
Your brain can be primed for activity and boosted in confidence through mental imagery. By taking time to mentally rehearse your success, you will be able to focus on the task at hand.
Start with a high-value task
The best way to build momentum early in your day and develop a sense of self-efficacy is to get started with a high-value task.
Differences Between Hustle Culture and Purpose-Driven Routines
Hustle culture encourages people to constantly be busy without considering the meaning of their efforts to them. Purpose-driven routines emphasize productivity through intention, which increases the connection between motivation and progress so individuals are more motivated by their efforts than being busy.
In Conclusion
The main point of this article is that morning motivation rituals aren’t simply about strict schedules or extreme willpower – they’re about creating the first part of the day in a way that will create feelings of clarity, energy and purpose. This article has shown you that productive mornings are built off of three main components: creating mental clarity so you feel less overwhelmed, activating your physical energy so you can be focused and aligned with your goals to stay motivated.
With those key components, the implications are clear; as those small, regular morning habits stack up over the years, you will enjoy increased productivity, improved decision-making, and a greater sense of motivation. Organizations, educators and individuals all need to recognize that mornings should be treated as an intentional strategy versus a hurried transition.
The call to action
is to begin tomorrow morning with this simple, yet powerful, intention – pick one mental habit, one physical activity, and one task that will lead you toward your long-term goal. Eventually, these small choices will not only change your mornings…but also your motivation and overall productivity.